CrossFit Belleville – WOD

Warm up/Mobility

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

20-30s Banded Ankle Distractions each.

Then with a PVC:

5 Deadlifts

Rest 10s

5 Clean Pulls

Rest 10s

5 Push Press

Rest 10s

3 Power Clean

3 Front Squat

3 Push Jerk

Rest 10s

1 Squat Clean

1 Jerk

Rest 10s

1 Squat Clean

1 Jerk

Clean and Jerk

Clean + Jerk: 1RM. Rest 2:00

Back Squat

1RM. Rest 2-3:00 between

– Build to a 1RM in 8-10 sets.

– Sets of: 5,4,3,2,1,1,1…

Strength

Single Arm Farmer Carry: 4 x 30s each side Max Distance Carry, AHAP. Rest 90s.

Extra Credit

4 Rounds of:

15 Banded Pull-throughs

15 Straight Leg Sit-ups

Rest as needed.